Excess fat in the arms is a common problem, especially in people who tend to accumulate fat in this area. However, you do not need to worry because there are many simple moves that help reduce arm fat, tone muscles and create a slim appearance.
According to WebMD, these exercises not only help reduce fat but also improve arm strength and flexibility. Here are some moves to keep your arms slim and healthy.
1. Hand-swsws
This move helps focus on the Tricep muscle - the main muscle group in the upper arm. This move does not require exercise equipment, just a sturdy chair or staircase.
How to do it:
Sit on a chair with your hands touching the edge of the chair, your feet on the ground, knees bent.
Lower your body slowly, keeping your elbows at a 90-degree angle, then push yourself back to the starting position.
Repeat the movement 15-20 times, 3 sets per day.
2. Push-ups
Push-ups are a very good full-body exercise, helping to strengthen the muscles of the arms, chest and shoulders. This move can be adjusted to make it easier to do at all levels of exercise.
How to do it:
Lie on your stomach, place your hands at shoulder level and keep your torso straight, from head to toe.
Lower your body until your elbows are close to the floor, then push your body back to the starting position.
Repeat the movement 15-20 times, 3 sets per day.
3. Weightlifting movements
This move helps develop the bicep muscles, which help create slim and healthy arms.
How to do it:
Hold a dumbbell (or other heavy object) in each hand, standing up straight with your feet shoulder-width apart.
Keep your elbows close to your body, lift the dumbbells up until your elbows are at a angle.
Slowly lower the dumbbells and repeat the movement 15-20 times, 3 sets per day.
4. Hand rotation
This is a simple but effective move to reduce arm fat, while toning the shoulder and arm muscles.
How to do it:
Stand up straight, raise your arms out in front of you and form a small circle.
Gradually increase the size of the circle when performing the movement.
rotate your arms clockwise and counterclockwise for 30 seconds on each side, 3 times a day.
5. Push-ups with raised arms
This is a variation of the regular push-ups, which help strengthen the arms and shoulders.
How to do it:
Do push-ups as usual, but after each push-up, raise one hand and pat the other shoulder gently.
Do 10-15 sets per set, 3 sets per day.
Reducing arm fat is not a problem if you persistently practice simple and effective movements. By applying these exercises to your daily routine, you will clearly see changes in your arm health and appearance. Combine the movements with a healthy diet and an active lifestyle to achieve the best results.
